Pan-Seared Chicken with Charred Red Pepper and Herb Sauce

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Juicy chicken breasts pan-seared to golden perfection, served with a vibrant sauce made from charred red peppers and fresh herbs. This mediterranean-inspired chicken (gluten-free, low carb) ready in about 35 minutes blends large red bell pepper, olive oil, minced garlic cloves into a versatile sauce that lifts everything from grain bowls and roasted vegetables to grilled proteins — a small-batch staple worth keeping in the fridge. Each serving lands at about 350 calories and feeds 2, so a small batch covers several meals across the week without taking over the fridge. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 15 min Cook: 20 min Serves 2 Mediterranean cuisine 350 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat a cast-iron skillet over medium-high heat. While heating, season 2 boneless skinless chicken breasts with 1 tsp salt and 1/2 tsp black pepper on both sides.
  2. Step 2: Place 1 large red bell pepper directly over an open flame or under a broiler on high for 8-10 minutes, turning occasionally until the skin is blackened and blistered; transfer to a bowl and cover with plastic wrap for 10 minutes to steam.
  3. Step 3: Peel the charred skin off the red pepper, remove seeds, and roughly chop the flesh.
  4. Step 4: Heat 2 tbsp olive oil in the skillet over medium heat, add the chicken breasts, and cook for 5-6 minutes per side until golden brown and internal temperature reaches 165°F; transfer chicken to a plate and cover loosely with foil to rest.
  5. Step 5: In a blender, combine the peeled charred red pepper, 3 minced garlic cloves, 1/4 cup chopped fresh parsley, 1/4 cup chopped fresh basil leaves, 1 tbsp lemon juice, 1 tbsp water, and 1 tbsp olive oil; blend until smooth.
  6. Step 6: Return the sauce to the skillet over low heat and warm gently for 2 minutes, stirring occasionally.
  7. Step 7: Serve the chicken breasts topped with the warm charred red pepper herb sauce.

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Frequently asked questions

How long does Pan-Seared Chicken with Charred Red Pepper and Herb Sauce take to make?

Total time is about 35 minutes (15 min prep + 20 min cook). A small batch typically covers several meals in the week — store as the recipe directs.

How do I store leftover Pan-Seared Chicken with Charred Red Pepper and Herb Sauce?

Transfer to an airtight jar and refrigerate for up to 5–7 days. Most sauces freeze well for up to 2 months — portion into small containers or freezer bags so you can thaw only what you need. Stir before serving; cream- or yogurt-based sauces may separate on standing.

Can I substitute ingredients in Pan-Seared Chicken with Charred Red Pepper and Herb Sauce?

Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.

How do I scale Pan-Seared Chicken with Charred Red Pepper and Herb Sauce for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.

Is Pan-Seared Chicken with Charred Red Pepper and Herb Sauce gluten-free?

Yes — this recipe is tagged gluten-free, low carb based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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